6 Reasons Why Clutter and Mental Health Are Connected
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Have you ever noticed how clutter and mental health seem to go hand in hand?
Clutter isn’t just frustrating to look at—it can take a real toll on your mental well-being. When your space is messy, it can instantly make you feel stressed, overwhelmed, and maybe even depressed.
But the good news is, taking small steps to declutter can help you feel calmer, more in control, and even boost your mood.
In this article, we’ll explore the link between clutter and mental health, and share simple tips to clear your space—and your mind.
The Impact of Clutter on Mental Health
There’s a strong connection between clutter and mental health. A messy home can influence our emotions, behavior, and overall quality of life.
In fact, clutter often leaves us feeling stressed, unmotivated, and sometimes even depressed.
Let’s take a look at 6 ways clutter can impact your mental health:
1. It Increases Stress and Anxiety
Clutter has a sneaky way of increasing stress and anxiety. When our surroundings are messy and chaotic, our minds become overstimulated, making it difficult to relax, focus, or feel in control.
Procrastination only makes things worse. Putting off decisions about what to keep or toss leads to more mess, and in turn, more stress.
Related Article: How to Support Mental Well-Being by Removing Clutter»
Research shows that procrastination, particularly in older adults, often results in increased clutter and a noticeable drop in life satisfaction.
The longer we avoid it, the more overwhelming it becomes, creating a frustrating cycle that can take a toll on our mental health.
But here’s the silver lining: decluttering can make a world of difference. The key is to simply get started!
Clearing away the chaos helps calm the mind and improves focus. It allows you to enjoy the present moment without the constant distraction of mess.
Think about the calm you feel when you step into a clean, organized living room. Now compare that to the overwhelming sensation of walking into a cluttered, disorganized space.
The difference is enormous!
An organized, tidy space creates a sense of peace and calm, while cluttered environments only fuel stress and anxiety.
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2. It Impairs Cognitive Functioning
Clutter doesn’t just take up physical space; it can also drain our mental energy. When your space is messy, it becomes much harder to think clearly, focus, and get things done.
The clutter around you acts as a constant visual distraction, keeping your brain in overdrive as it tries to process all the chaos.
It’s like mental clutter—an ongoing reminder of unfinished tasks and the disorder we need to deal with.
But why does clutter affect us so much?
Research by psychologist Sabine Kastner on attention and visual processing explains it. She found that when we see too many objects, our brains have to work harder to filter them out. This extra mental effort leaves us feeling mentally fatigued and makes it more difficult to focus.
The good news is that decluttering can help ease this mental strain.
When we clear out physical mess, we also clear away mental clutter. This gives our brains room to breathe, helping us focus and think more clearly. Tasks feel more manageable, and decision-making becomes easier.
Imagine trying to focus on an important project, but your desk is buried in piles of papers and random items. It’s hard to concentrate, right?
Now picture your desk organized—papers neatly arranged, the clutter gone. With fewer distractions, you’re able to dive into your work with much more clarity.
Decluttering is more than just tidying up; it’s about creating an environment that makes it easier for your mind to function at its best.
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3. It Contributes to Feelings of Guilt and Shame
Living in a cluttered space can bring up feelings of guilt and shame. We might feel bad for not keeping things tidy or worry about what others might think of the mess.
These emotions often create a negative cycle: the more overwhelmed we feel, the harder it becomes to tackle the mess, and the clutter just keeps growing.
Clutter isn’t only physical—it can also feel like a personal failing. Research shows that clutter triggers guilt because we internalize the belief that we “should” have everything under control.
Since clutter is something we can’t easily ignore, it becomes a constant reminder of what we haven’t dealt with. Over time, it disrupts our sense of order and weighs heavily on our emotions, feeding feelings of shame.
But here’s the good news: decluttering can help break this cycle. Once we start clearing away the mess, we also let go of the guilt and shame that’s tied to it.
If you’ve ever decluttered your home, you know the feeling of relief when everything is organized and tidy again.
For example, if you’ve been avoiding inviting friends over because your living room is a mess, decluttering can restore your confidence.
A clean, organized space not only feels welcoming but can also improve your relationships and lift your overall mood.
4. It Creates a Barrier to Self-Care
Clutter doesn’t just impact the look of your space—it can also drain your motivation to practice self-care.
When your environment is messy, you might find it harder to prioritize things like:
- Exercising
- Preparing healthy meals
- Relaxing
Instead, you could get stuck in a cycle of avoidance, where the mess feels too overwhelming to tackle and too distracting to ignore.
Learn More: 11 Ways to Build Self-Care Practices Into Your Daily Life»
Research shows that messy environments influence our behavior in surprising ways. In one study, participants in a cluttered kitchen consumed more cookies than those in a tidy kitchen.
This suggests that chaotic environments heighten feelings of stress and vulnerability, making it harder to make healthy choices.
When clutter takes over, it becomes a barrier to the simple acts of self-care that help us feel our best.
For instance, a messy bedroom can make it difficult to wind down at night, while a disorganized bathroom may cause you to skip your skincare routine.
Decluttering can help break this cycle by creating a calmer, more supportive environment for self-care.
If you’re looking to take your closet organization to the next level, the 6 PCS Shelf Dividers for Closet Organization from Aolloa (available on Amazon) are a total game-changer.
These dividers transform your closet by keeping your clothes perfectly separated and visible, so you can easily find what you’re looking for. With this simple upgrade, you’ll save time, reduce clutter, and enjoy a more organized, stress-free space every day!
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5. It Can Make Your Depression Worse
Imagine coming home after a long, productive day, only to be met with a messy home.
The sight of clutter can instantly drain your energy and make it harder to enjoy anything—whether it’s relaxing with a book, cooking your favorite meal, or just unwinding in the garden.
Instead, you may find yourself plopping down on the couch, scrolling aimlessly through your phone. And before you know it, hours have passed, and you’re left feeling sluggish, guilty, and even more down than before.
We’ve all had moments like this, right?
But when it happens frequently—or even daily—it can start to become a pattern. The more cluttered your environment, the more you may feel depressed, unmotivated, and overwhelmed.
Over time, it can even make you feel like your life has lost its meaning. This is why we shouldn’t underestimate the powerful effect clutter can have on our mental health.
One study shows that clutter can rob us of the comfort and happiness we usually find in our homes, significantly impacting our well-being.
Isn’t that sad? Our home is meant to be a place where we can relax and enjoy ourselves.
The good news is that decluttering your space can really help. When your space is neat and organized, you’ll often feel more motivated to engage in self-care, enjoy hobbies, or exercise.
A clean home can create a more uplifting environment that positively impacts your mental health.
Related Article: 10 Ways Clearing Your Space Can Clear the Mind»
6. It Can Worsen The Feeling Of Overwhelm
When you’re already feeling overwhelmed or struggling with depression, clutter can make everything feel even more chaotic. The mess piles on, making even the simplest tasks seem impossible.
A survey by The Container Store (conducted by Talker Research) found that 40% of homeowners are afraid to face their clutter, and 70% feel overwhelmed by untidy spaces.
This creates a vicious cycle: the more overwhelmed you feel, the harder it becomes to tackle the clutter, which only adds to your stress.
The key to breaking this cycle is to start small.
Rather than trying to declutter an entire room all at once, break the task into manageable steps. For example, start with organizing a single drawer.
Each small victory can help build momentum and provide a sense of accomplishment.
Using products like the Vtopmart 25 PCS Clear Plastic Drawer Organizers Set (available on Amazon) can help keep your drawers neat and organized. These non-slip organizers keep everything securely in place, so you don’t have to worry about the mess creeping back in.
Please keep in mind that decluttering isn’t about achieving perfection—it’s about creating a space that feels calm and manageable, one step at a time.
Learn More: 7 Reasons Why Life Is So Overwhelming and How to Overcome It»
Why We Struggle with Clutter
The connection between clutter and mental health is well-documented, with clutter often stemming from deeper psychological and emotional factors.
Understanding why we struggle with clutter can help us address the root causes and improve our mental well-being.
Here are some common reasons why clutter takes over:
Attachment and Sentimentality
We often hold onto items because of emotional or sentimental value, such as a childhood toy or a gift from a loved one. Letting go of these items can feel like letting go of cherished memories, making it difficult to declutter.
Anxiety and Depression
Clutter can contribute to anxiety and depression, and for those already dealing with these issues, it can be hard to stay organized.
The lack of motivation and energy can make it even more challenging to keep things tidy, which only adds to the feelings of overwhelm.
Fear of Wasting
Many people struggle to part with things out of a fear of wasting resources or money. This leads to the accumulation of items that are no longer needed, leaving us with a cluttered space and a sense of guilt.
Fear of Scarcity
Some hold on to possessions due to a fear of not having enough. This fear, often born from financial insecurity or past experiences with scarcity, can make it hard to let go of things, even if they’re no longer useful.
Avoidance and Procrastination
The thought of decluttering can feel overwhelming, causing us to avoid the task altogether. Procrastination only leads to more clutter, which increases stress and makes the task seem even more daunting.
Identity and Self-Worth
For some, possessions are an extension of their identity or status. It can be tough to part with items that no longer serve a purpose when they’re deeply tied to how we see ourselves.
Lack of Organization and Time Management Skills
Struggles with organization or time management can also contribute to clutter. Without effective systems in place, it’s easy for things to pile up and create a chaotic environment.
One practical way to tackle clutter is by using products like the HAIXIN Stackable Storage Bins with Lid (available on Amazon). These bins are sturdy, easy to fold when not in use, and provide a space-saving way to organize your items, helping you regain control of your space.
Environmental Factors
Living conditions, such as limited storage space or sharing environments with others who are messy, can make it especially hard to maintain a clutter-free space.
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How to Break the Cycle
Breaking the cycle of clutter and its impact on mental health can feel overwhelming, but it’s necessary for both your physical and mental well-being.
The good news? You don’t have to do it all at once.
Here’s how to get started:
Start Small
The key to successful decluttering is taking small, manageable steps. Instead of diving into the entire space, focus on one area at a time.
Whether it’s organizing a single drawer or clearing a small corner, breaking the task into bite-sized pieces will make it feel less overwhelming and more achievable.
Embrace minimalism
Adopting a minimalist mindset can be a game-changer in keeping clutter at bay. Minimalism encourages you to hold on only to what truly matters and to let go of excess stuff.
This principle isn’t limited to physical items—apply it to your digital life too! Decluttering your emails, social media, and digital devices can help reduce digital clutter and clear your mind.
Practice Mindfulness
Mindfulness can help you become more aware of your environment and your emotional attachments to things.
By practicing mindfulness, you can make intentional decisions about what to keep and what to let go of, easing the emotional burden that clutter often brings.
Seek support
Decluttering can be an emotional and challenging process, and it’s okay to seek help. Whether it’s talking to friends or family or working with a professional organizer, support can make the process feel less daunting and more manageable.
Benefits of Decluttering:
Final Thoughts
Decluttering is more than just tidying up—it’s about creating an environment that supports your mental well-being.
Clutter can increase stress, anxiety, and feelings of overwhelm, which is why it’s so important to clear your home and workspace.
The benefits are immense!
Decluttering reduces stress, boosts your mood, and encourages self-care. It even enhances focus and productivity, making it easier to get things done and take care of yourself.
It may seem like a big task at first, but don’t worry!
Start small, one step at a time, and you’ll gradually transform your space into a peaceful environment that nurtures both your mind and your well-being.
So take that first step—you’ve got this!
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Malin, co-founder of Courier Mind, is passionate about personal growth and mindset. With a focus on self-discovery and goal-setting, she creates content that inspires confidence, balance, and growth for the mind and spirit.
